How to Do B Stance Hip Thrust Properly

If you are focused on building size and strength in your butts, the B stance hip thrust should be part of your workout routine by all means.

Before attempting to do it, you should have gone through the basic barbel hip thrust successfully.

You should not worry about doing many reps of this exercise.

One good thing about your butts is that they are your body’s largest muscle group and as so, are able to take any volume of training targeted at them. This said, feel free to train them a couple of times in a week.

WHAT IS A HIP THRUST?

In order to better understand the B stance hip thrust, it is important that we know what a hip thrust is.

Hip thrusts are a hip hinge movement that predominately engages the glutes and hamstrings. The good thing about these thrusts is that they are easy to learn and can be less intimidating compared to barbell squats or deadlifts.

Additionally, these thrusts can also help you improve at your squats and deadlifts.

WHAT IS A B STANCE HIP THRUST?

It is a variation of the hip thrust that is almost a single-leg exercise but with a little assistance from the other supporting leg.

Since the aim of the B stance hip thrust is to work one glute at a time, if you are using a shared weight, ensure that the worked glute is doing more work.

If you are having difficulties with working one hip than the other, you need not worry as this is completely normal. As a matter of fact, the B stance hip thrust is there to correct such imbalances.

SETTING UP FOR A B STANCE HIP THRUST

Set up like for a normal hip thrust, that is, a barbell across your hips with a pad, bench at lower shoulder blade height.

However, the only difference in this setup is that you will slightly center your working leg and put your other heel on the foot.

TIPS FOR PERFORMING B STANCE HIP THRUSTS PROPERLY

Consider starting out with half the weight that you use on your regular hip thrusts.

Drive through the heel of your working leg.

Raise the toes of your supporting leg and have it slightly in front of the other leg.

HOW TO DO B STANCE HIP THRUST PROPERLY

This refers to when your feet are staggered to place more weight through the stabilizing glute muscle.

  • Place the weight above your knees, position your upper body on a bench and brace your abs.
  • Point your feet forward and hip-width apart.
  • Slightly straighten one leg while getting slight support from the other and move your lower hips up and down.

WHAT MUSCLE DOES B STANCE HIP THRUST WORK?

It mainly targets your glutes, that is, both the gluteus maximus and gluteus Medius.

Additionally, it also targets the hamstrings. At a wider range, the exercise will also work your hip adductors, quads, and core.

B STANCE HIP THRUST BENEFITS

The B stance hip thrust will reveal any differences in strength, movement patterns, and restrictions from side to side.

It can not only reveal these differences but also serve to correct them. This is done while you focus on one side of your leg at a time. So long as you give them both equal numbers of reps, you will be good to go.

It lso works on improving your balance. As you try to work on one leg, you try to reach an equilibrium with your body.

A repeat of this will definitely improve your general body balance

The exercise will also work your legs as these will bear the weight of the barbell on top of them. The result will be strong and powerful legs.

It also mimics the single-leg workout which is important to athletes. It will also help you to develop unilateral strength to effectively control day-to-day activities such as climbing up and down.

The exercise is also great for muscle growth, stabilizing, and strengthening the hips while building the glutes.

From the work the exercise gives your core, you will be able to lift heavier weight properly and with more confidence.

ALTERNATIVES TO B STANCE HIP THRUST

The following are some variations to try and also help keep challenging yourself.

GLUTE BRIDGE

This alternative is quite similar to the B stance hip thrusts. If you feel your quads activate a lot in your hip thrust, the glute bridge would be a good alternative for you to focus on your glutes.

SINGLE- LEG HIP THRUST

This alternative requires that you lift one leg and hold it at 45 degrees angle while performing it.

HIP THRUST OFF THE BENCH

This alternative will also require the use of a bench, just not like in the earlier mentioned moves. With this one, instead of resting your shoulders on the bench, your legs are the ones to be supported by it as you move your hips up and down.

B STANCE HIP THRUST MISTAKES TO AVOID

There are a few mistakes to keep in mind and avoid while performing this exercise.

A common mistake is failing to complete the full range of motion. As mentioned earlier, this could lead to underutilization of your muscles.

Having your feet too forward or too backward will shift the focus of the exercise to other muscles.

Your lower back is not neutral. This could limit the range of extension for your back.

CONCLUSION

The B stance hip thrust is the most effective way to build strength and add size to your glutes. Good thing is that they are available for everyone.

Inasmuch as you can build large and strong glutes with other exercises such as the traditional hip thrust, adding variations like the B stance could help in building your training program and challenge the glutes.

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